Limit Saturated Fat -foods that are high in saturated fat:
– Animal sources:Fatty cuts of meat (beef, pork, lamb)
Poultry with skin
Full-fat dairy products (butter, cheese, whole milk, ice cream)
– Plant sources:Coconut oil
Palm oil
Palm kernel oil
– Aim for at least 30 minutes of moderate-intensity exercise most days of the week.– Activities like brisk walking, biking, swimming, or dancing are all great options.
Embrace Exercise
Say No to Smoking
Smoking is a major risk factor for heart disease, including high cholesterol. Quitting smoking can significantly improve your heart health and lower your risk of other health problems
Manage Weight
– Losing even a small amount of weight can improve your cholesterol levels.– Focus on healthy eating and regular exercise to lose weight safely.
Reduce Added Sugar
– Limit sugary drinks, processed foods, and sweets.– Choose whole fruits over sugary snacks.– Be mindful of hidden sugars in packaged food
Increase Soluble Fiber
– Include plenty of fruits, vegetables, beans, and whole grains in your diet.– Soluble fiber helps to remove cholesterol from your body.
Moderate Alcohol Consumption
excessive alcohol consumption can raise triglycerides, another type of blood fat, and increase your risk of heart disease.
Reduce Stress
Manage stress through activities like meditation, yoga, or deep breathing exercises, as chronic stress can negatively affect cholesterol levels.
Live a Healthy Lifestyle
By making small changes to your diet and exercise routine, you can significantly improve your cholesterol levels and reduce your risk of heart disease.